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Hot 'n' Healthy: Exercises we love to hate

Photos by Steve Bisson/Savannah Morning News

Pushups

Burpees

Mountain climbers

Tuck or slap jump

Recently I saw an article highlighting some of the most “unliked” yet effective exercises. The article piqued my curiosity, so I asked my clients to name exercises they love to hate, but know are good for them. I must agree with their choices.

Moves that people hate typically have a lot going on at once. These are moves that increase intensity, rapidly raise the heart rate and are multi-jointed exercises that utilize many muscle groups at once.

Many people do pushups, but more often than not, the execution is done incorrectly.

• Your body should be in a perfect plank at all times with hands spaced at an equal distance apart.

• Lower your chest, not your head, toward the floor until your arms are at a 90 degree angle.

• Raise your torso to return to plank position.

One of my pet peeves is a poorly executed pushup. If you can’t do a pushup correctly from plank position, drop your knees to the floor and maintain control of your core without hiking your butt in the air.

If you are doing a pushup correctly, you will feel your shoulders, chest, triceps, core and glutes.

Burpees

If you want to incorporate cardio and strength work for many muscle groups, this is the move for you.

• Begin the burpee by standing with your feet shoulder-width apart.

• Squat down and place your palms on the ground. Simultaneously kick both feet back so you are in a plank position.

• Perform a push-up and jump your feet back to the squat position.

• From there, you explosively jump to a standing position for one repetition.

This exercise is very challenging so wear your heart rate monitor and work to increase your endurance before overdoing it. You can modify this move by walking your feet back and eliminating the jump.

Mountain climbers

This is a much more “user friendly” move than burpees.

• Begin in a push-up position on your hands and toes.

• Alternate bringing each knee toward the chest as fast as you can.

• Continue to run the knees to the chest from a push-up position.

This is a great exercise to work a multitude of muscles, elevate your heart rate and work on your range of motion. You can modify this move by eliminating rapid movement and deliberately stepping your feet with controlled speed.

Tuck or slap jump

This movement is explosive and will increase strength in the legs and core while elevating your heart rate rapidly.

• From a standing position, explosively lift both knees in the air to chest level.

• Slap hands to knees and return to the floor in a squat position keeping your weight in your heels.

You can modify this exercise by alternating high knee lifts with squats.

I hope you become more proficient with these “hated” exercises and learn to enjoy the benefits each will provide. If you have additional exercises that you love to hate, send me an email. I’d love to help you learn to like them as well. Let’s get fit and healthy together, Savannah!!

Jodie Luther-Kofod has certification from AFAA NETA ACE, Johnny G Spin, TRX and kickboxing, as well as nutrition certifications. She trains groups or individuals. She can be reached at the Islands Family YMCA 912-897-1192 or jodie@jodieshouseofpain.com.